WOD: October Workout Highlights

chest exercise: chest flyes vlad the impaler

ENGORGED MEAT PUPPETS

Cable Chest Flyes - Lower: 4 Sets X 6 Reps (2-5-1-0)
- rest 60 seconds
- (2 sec lower - 5 sec hold at bottom - 1 sec lift - 0)
- perform flye movement towards mid abs
- bend elbows slightly as they move back


chest exercise: bench press with resistance bands - freakenstein

UNBRIDLED CHEST

A. Barbell Bench Press With Bands: 5, 5, 5, 3, 3, 3 reps
- for power & strength

B. Barbell Bench Press With Bands: 4 x 10 reps
- for explosivity
- adjust bands and weights accordingly


shoulder exercise: dumbbell reverse flyes gargoyle

GRANITE BOULDERS

Dumbbell Bent Over Reverse Flyes: 4 sets x 10 reps (2-0-1-0)
- (2 second lower - 0 - 1 second lift - 0)
- 45 second rest


tricep exercise: tricep extensions reverse grip - bulk

STRONGEST TRIS THERE IS

Cable Tricep Extensions - Reverse Grip L/R: 4 sets x 10 reps (3-0-1-0)
- rest 45 seconds
- (3 second lower - 0 - 1 second lift - 0)


shoulder exercise: landmine shoulder press werewolf

SHREDDED PUMPKINS

Landmine Shoulder Press L/R: 4 sets x 10 reps (3-0-1-0)
- (3 second lower - 0 - 1 second lift - 0)
- 45 second rest
 



Category: WOD